Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 31 days ending Jul 31, 2023:

activity # timemileskm+m
  Bike21 22:23:29 426.08(3:09) 685.71(1:58) 5482
  Swimming8 4:39:28 10.25(27:15) 16.5(16:56)
  Circuits6 3:13:45 0.77 1.24
  Orienteering3 2:47:58 13.73(12:14) 22.09(7:36) 204
  running4 2:28:55 18.65(7:59) 30.01(4:58) 213
  Transition run4 2:28:04 18.78(7:53) 30.22(4:54) 38
  Total43 38:01:39 488.26 785.77 5937

«»
4:45
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Jul 31, 2023 #

10 AM

Orienteering 43:17 [3] 3.35 mi (12:55 / mi) +87m 11:58 / mi
ahr:165 max:177

Sunday Jul 30, 2023 #

Event: Scottish 6-Day
 
11 AM

Orienteering 1:32:59 [3] 7.35 mi (12:39 / mi) +37m 12:28 / mi
ahr:162 max:178

Friday Jul 28, 2023 #

9 AM

Swimming 33:24 [3] 2.0 km (16:42 / km)

A bit tired in the pool this morning.
400/400 pull
300/300 pull
200/200 pull
100/100 pull

Thursday Jul 27, 2023 #

9 AM

Circuits 33:28 [3] 0.77 mi (43:28 / mi)

x 12 on lighter weights.
5 PM

Bike warm up/down 30:12 [2] 8.55 mi (3:32 / mi) +85m 3:26 / mi
ahr:132 max:157 shoes: Canyon Endurace CF SL

6 PM

Bike 34:13 [5] 13.44 mi (2:33 / mi) +199m 2:26 / mi
ahr:173 max:191 shoes: Canyon Endurace CF SL

Felt good tonight on the climbs so a good TTT before 3 weeks off them.
7 PM

Bike warm up/down 10:07 [1] 2.57 mi (3:56 / mi) +6m 3:54 / mi
ahr:135 max:158 shoes: Canyon Endurace CF SL

Wednesday Jul 26, 2023 #

11 AM

Orienteering 31:42 [2] 4.88 km (6:30 / km) +81m 6:00 / km
ahr:156 max:168

Hawley East
Kept it very easy and calf was still good.
9 PM

Swimming 39:38 [3] 2.3 km (17:14 / km)

Kicking with Darren.

Tuesday Jul 25, 2023 #

9 AM

Circuits 35:00 [1]

x 12
2 PM

Bike tempo 1:29:19 [4] 30.02 mi (2:59 / mi) +385m 2:52 / mi
ahr:142 max:156 shoes: Canyon Endurace CF SL

3 x 20 min at Half IM power, this went very well.

Monday Jul 24, 2023 #

8 AM

Swimming 35:49 [3] 2.0 km (17:55 / km)

Drills
2 PM

Bike 1:00:19 [2] 16.49 mi (3:39 / mi) +145m 3:34 / mi
ahr:123 max:133 shoes: Canyon Endurace CF SL

Easy Monday.

Sunday Jul 23, 2023 #

9 AM

running 51:16 [3] 6.33 mi (8:06 / mi) +78m 7:48 / mi
ahr:149 max:160 shoes: Gel-Cumulus

Lower back a bit stiff and legs tired from yesterday but otherwise, a nice run.

Saturday Jul 22, 2023 #

8 AM

Bike 3:11:31 [3] 57.2 mi (3:21 / mi) +1072m 3:10 / mi
ahr:144 max:179 shoes: Canyon Endurace CF SL

Felt good this morning and even giving it some on the flats.
4 PM

Circuits 35:00 [1]

x12

Friday Jul 21, 2023 #

8 AM

running 42:48 [3] 5.39 mi (7:56 / mi) +59m 7:41 / mi
ahr:152 max:165 shoes: Gel-Cumulus

Perfect morning conditions and I felt like I was actually running.
7 PM

Swimming 46:35 [3] 2.7 km (17:15 / km)

A bit cold tonight without a wetsuit.

Thursday Jul 20, 2023 #

8 AM

Circuits 35:17 [1]

x 10
5 PM

Bike warm up/down 27:47 [2] 6.41 mi (4:20 / mi) +157m 4:02 / mi
ahr:133 max:162 shoes: Canyon Endurace CF SL

6 PM

Bike race 34:22 [5] 12.53 mi (2:45 / mi) +291m 2:33 / mi
ahr:178 max:187 shoes: Canyon Endurace CF SL

Maxed out tonight and the average power is going up due to the help of two hills.
7 PM

Bike warm up/down 10:18 [1] 2.38 mi (4:20 / mi)
ahr:124 max:137 shoes: Canyon Endurace CF SL

Dead

Wednesday Jul 19, 2023 #

4 PM

running 34:51 [3] 4.38 mi (7:57 / mi) +58m 7:39 / mi
ahr:148 max:158 shoes: Gel-Cumulus

Keeping it easy.
9 PM

Swimming 44:03 [3] 2.4 km (18:21 / km)

Not too bad.

Tuesday Jul 18, 2023 #

4 PM

Circuits 20:00 [1]

Core
5 PM

Bike tempo 1:05:47 [4] 19.98 mi (3:18 / mi) +459m 3:04 / mi
ahr:145 max:168 shoes: Canyon Endurace CF SL

Good first session back, 3 x 10 min SS.

Monday Jul 17, 2023 #

6 AM

Bike 1:18:41 [2] 22.55 mi (3:29 / mi) +297m 3:21 / mi
ahr:146 max:166 shoes: Canyon Endurace CF SL

ITW
3 PM

Bike 1:15:34 [2] 23.24 mi (3:15 / mi) +292m 3:08 / mi
ahr:139 max:157 shoes: Canyon Endurace CF SL

HFW

Sunday Jul 16, 2023 #

Note
(rest day)

D of E

Saturday Jul 15, 2023 #

Note
(rest day)

D of E

Friday Jul 14, 2023 #

5 PM

Bike hills 23:36 [2] 5.71 mi (4:08 / mi) +261m 3:37 / mi
ahr:132 max:158 shoes: Canyon Endurace CF SL

Got a climb in on Zwift.

Thursday Jul 13, 2023 #

6 PM

Bike warm up/down 24:24 [1] 7.0 mi (3:29 / mi) +61m 3:24 / mi
ahr:129 max:149 shoes: Canyon Endurace CF SL

Bike race 39:11 [4] 17.39 mi (2:15 / mi) +101m 2:13 / mi
ahr:173 max:186 shoes: Canyon Endurace CF SL

I missed the first 2 rotations and then came in well, dropped off towards the end as I didn't want to go full out.

Wednesday Jul 12, 2023 #

9 PM

Swimming 24:09 [2] 1.5 km (16:06 / km)

Mostly just the warm up and a few reps.

Tuesday Jul 11, 2023 #

5 PM

Bike 30:08 [1] 7.27 mi (4:09 / mi) +26m 4:06 / mi
ahr:112 max:120 shoes: Canyon Endurace CF SL

Very gentle

Monday Jul 10, 2023 #

Note
(rest day)

Sunday Jul 9, 2023 #

6 AM

Bike race 2:33:07 [4] 55.14 mi (2:47 / mi) +474m 2:42 / mi
ahr:163 max:178 shoes: Planet X

Power was a bit down to start with but I find this happens in a race as I do not practice that type of brick session. I didn't let it worry me and slowly but surely my legs started to wake up.
The position was generally comfortable and I used the small rises to sit up a little.
The lead woman came past me towards the end of the 1st lap and I used her pace as a guide. She went away from me at the halfway point on the 2nd lap due to the hills but I had a 2nd wind in the last 5 miles and zoomed to the finish with lots of energy.
I only went thought 1 bottle of High 5 and 4 gels.

Swimming race 29:09 [4] 1.9 km (15:21 / km)

Put myself in the mass start and got away well slowly pushing into the pack. I managed to get a good tow from a group of 6 before finding myself on the feet of the front swimmer in the group. I took over at the halfway point and felt comfortable at just below a tempo pace.
9 AM

Transition run race 1:42:54 [4] 12.78 mi (8:03 / mi) +7m 8:02 / mi
ahr:161 max:168 shoes: Gel-Cumulus

This was always going to be a bit of a struggle due to only 4 shorts runs in the previous few weeks. Started out at an easy but this slowed as I went along with my hamstrings shortening my stride. I made sure not to walk and the pain was soon over.

Saturday Jul 8, 2023 #

9 AM

Transition run 7:28 [1] 1.0 mi (7:28 / mi) +2m 7:25 / mi
ahr:157 max:165 shoes: Gel-Cumulus

Bike 14:50 [2] 4.89 mi (3:02 / mi) +49m 2:56 / mi
ahr:152 max:171 shoes: Planet X

Friday Jul 7, 2023 #

Note
(rest day)

Thursday Jul 6, 2023 #

5 PM

Bike 32:09 [3] 11.58 mi (2:47 / mi) +107m 2:42 / mi
ahr:155 max:164 shoes: Planet X

Ripley loop and legs felt great.
6 PM

Transition run 19:18 [2] 2.55 mi (7:34 / mi) +14m 7:27 / mi
ahr:153 max:161 shoes: Gel-Cumulus

Wednesday Jul 5, 2023 #

9 PM

Swimming 26:41 [3] 1.7 km (15:42 / km)

Didn't feel very good in the stomach so got out early.

Tuesday Jul 4, 2023 #

5 PM

Transition run 18:24 [3] 2.45 mi (7:31 / mi) +15m 7:22 / mi
ahr:158 max:166 shoes: Gel-Cumulus

Bike 39:10 [4] 13.08 mi (3:00 / mi) +96m 2:56 / mi
ahr:138 max:161 shoes: Canyon Endurace CF SL

Lauren Kitchen - HIT Intervals

Monday Jul 3, 2023 #

5 PM

Bike 30:20 [2] 8.45 mi (3:35 / mi) +237m 3:18 / mi
ahr:119 max:135 shoes: Canyon Endurace CF SL

Sunday Jul 2, 2023 #

8 AM

Circuits 35:00 [3]

x 18
10 AM

running 20:00 [3] 2.55 mi (7:51 / mi) +18m 7:41 / mi
ahr:148 max:157 shoes: Gel-Cumulus

Ticking alone and no pain.

Saturday Jul 1, 2023 #

8 AM

Bike 2:02:46 [3] 39.7 mi (3:06 / mi) +342m 3:01 / mi
ahr:152 max:168 shoes: Planet X

Ride to Reading into a headwind, TT position felt good and managed it the whole way.

Bike 2:05:38 [3] 40.51 mi (3:06 / mi) +341m 3:01 / mi
ahr:152 max:168

« Earlier | Later »